160113 Wednesday

Day 3
WOD 160113

warm-up – Coach’s Choice

A. 5 x 20sec AD sprint @ 90% effort, rest 2:40 b/t sets
(work @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to about 20:00 on timer, then B
B. 2 sets @ 80-90% effort… barbells not to exceed 115/75
6 pull-ups + 9 front squats + 12 push jerks
when timer hits 30:00, go to C
C. 2 sets @ 80-90% effort… barbells not to exceed 115/75
6 burpees over bar + 9 ohs + 12 deadlifts
D. post WOD body maintenance